Vitamins and Minerals: How to Get What You Need

Vitamins and Minerals: How to Get What You Need

What are micronutrients?

Micronutrients are the vitamins and minerals found in food that nourish your body and help keep you healthy.

According to the U.S. Department of Agriculture (USDA), adult Americans do not typically get enough of the following nutrients:

Try to incorporate more of these nutrients in your daily diet. Keep in mind that it’s best to consume a variety of foods, instead of just taking a multivitamin, to make sure that your body is able to absorb the micronutrients properly. If you are unable to get all the nutrients you need from food alone, ask your doctor if dietary supplements are right for you.

Calcium

Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need calcium to maintain bone mass. According to the USDA, the average American adult (eating roughly 2,000 calories per day) should get 1,136 milligrams of calcium each day.

The following foods are good sources of calcium:

Who might not get enough?

Quick Tip: Almonds are the perfect snack – pack a handful to take to work or school for a healthy boost.

Magnesium

Magnesium is a nutrient that helps your body produce energy, and helps your muscles, arteries and heart work properly. According to the USDA, the average American adult should get 380 milligrams of magnesium each day.

Other Organizations

Citations

Dietary Guidelines for Americans, 2005. 6th Edition by U.S. Government Printing Office Washington, DC(U.S. Department of Health and Human Services and U.S. Department of Agriculture 01/01/05, http://www.health.gov/dietaryguidelines/)